Diet Analysis

FOOD

Kailey Sandquist

Serving

Calories

Size

Fat

Carb

Protein

Sugar

Grams

Grams

grams

grams

Sodium

CFG

BREAKFAST
Bagel

156

1g

31g

6g

3g

183mg

2 grain

2 slices

138

1g

12g

4g

2g

2 grain

1 tbsp.

146

10g

10g

7g

3g

151g

meat and

LUNCH
PB + J
Sandwich
Whole Wheat
Bread
PB

alternatives
Jam

1 tbsp.

35

0g

9g

0g

9g

0mg

1/8 fruit

Juice Box

1 cup

114

0g

28g

0g

24g

10mg

2 fruit

Granola Bar

105

4g

17g

2g

83mg

1 grain

65

0g

17g

0g

13g

1mg

1 1/2 fruit

Pork Steak

2 oz.

193

11g

0g

23g

0g

63g

1 meat

Peas

1 cup

197

1g

36g

13g

12g

182mg

2 veggie

Rice

cup

216

2g

45g

5g

1g

10mg

1 grain

%1 Milk

1 cup

118

3g

14g

10g

143g

1 milk

=1483

=33g

=219g

=70g

=826mg

=6 grain

SNACK
Apple
DINNER

TOTAL
=67g

=1 meat
=1 milk
=4 5/8 F &
V
TOTAL

=297

=876

=280

%20

%59

%18

CALORIES
PERCENTAGE

Diet Analysis

Kailey Sandquist

Diet Reflection
The average female Canadian teenager from age 14-18 should eat 7 servings of fruits and
vegetables, 6 servings of grains, 3-4 servings of milk and alternatives 3-4, and 2 servings of meats and
alternatives per day. I eat 4 5/8 servings of fruits and vegetables, 6 servings of grains, 1 serving of milk,
and 1 servings of meats and alternatives per day. I eat the correct servings of grains and near the
correct servings of meat and alternatives. I feel that overall I eat quite healthy, but there are some
things I could improve on. The sugar I take in is mostly processed, but there is some natural sugar found
in my apple and my peas.
I need to improve my fruit and vegetables and milk intake. I need three more servings of fruit to
be average. I could improve this by having fruit as a healthy snack before lunch. I also need to improve
my milk and alternatives intake. I could improve this and my fruit and vegetable intake by having a
smoothie after school. If I put a cup of milk, a a cup of yogurt and two cups of fruit into my smoothie, I
would be near the average intakes for both food groups. I could also improve my milk intake by
substituting my bagel for cereal in the morning. I would eat the same amount of grains, but I would add
a serving of milk to my diet. This would make my intake around the average for a Canadian teenage girl.
I want to try to lower the amount of processed sugar I eat as well. I am going to try to eat less processed
foods, as on some days I eat more than what I put on the diagram. I dont live a very active life, so I think
the amount of calories I eat is justified by that.